What should we eat in order not to get sick during the winter months?

During the winter months, more time is spent indoors and the intensity of physical activity decreases. There may be undesirable changes in body weight due to reasons such as less physical activity in winter, spending too much time in front of the television and snacking on food due to prolonged nights. We should pay attention to adequate and balanced nutrition in the winter months in order to prevent unwanted weight and to prevent diseases.



Increase your intake of vegetables and fruits

We need to consume vitamins A and C and antioxidant vitamins in abundance during the winter months. These vitamins strengthen our immune system and make us more resistant to diseases. Citrus fruits, carrots, broccoli, zucchini, brussel sprouts, green pepper, cauliflower and tangerine are the leading foods that should be consumed. Vegetables such as parsley, arugula and cress are among the foods rich in vitamins. You can choose rosehip tea instead of tea or coffee. Rosehip tea is one of the teas with the highest vitamin C content. Vitamin E is also effective in strengthening the immune system. It is to increase body resistance against colds and other infections. Good sources of vitamin E; It is important to consume sufficient amounts of green leafy vegetables, oilseeds such as hazelnuts and walnuts, and dried legumes.


Do not neglect your protein intake

Another condition for a balanced diet is adequate protein intake. Due to its powerful effects on tissue building and repair, proteins should not be lacking in the daily diet. It is very important to consume adequate protein sources during periods of infection. Especially foods such as milk, yogurt, cheese, eggs, meat, chicken and fish are among the best sources of protein. The type and amount of fat in your diet is also important in the course of infectious diseases. In accordance with your diet, you can consume sunflower, corn oil, vegetable oils, Omega6 fatty acids (polyunsaturated oils), seafood Omega3 fatty acids (polyunsaturated fats). It should not be forgotten that the fish eaten in autumn and cold winter days will also help strengthen the immune system due to the Omega3 fatty acid it contains.



Increase Your Fluid Intake

In order to keep the body temperature in balance, plenty of fluid intake is required. Adequate fluid intake plays an extremely important role in the disposal of toxins (harmful elements) formed in the body, the regular functioning of body functions, the balance of metabolism and the realization of many biochemical reactions in the body. For this reason, at least 2-2.5 liters (12-14 glasses) of water should be drunk every day, and drinks such as linden, sage, rosehip tea and light tea should be preferred to meet the liquid intake.



Increase your physical activity

With inactivity, the energy we get with daily foods is more than the energy we spend is a reason for our weight gain. It is very important to get sufficient amounts of each food group during the day, that is, to complete the protein, carbohydrate, fat, vitamins and minerals we need according to our daily needs, especially in the winter months, in order to strengthen the body’s own protection system. In addition, the best way to speed up our metabolism during this period is to eat a balanced and frequent diet.



Eat less often

The fact that the diet is frequent, such as breakfast, lunch, dinner and snacks to be added to the breaks, will prevent both your blood sugar level to remain constant and our excessive food consumption by being very hungry at main meals. Therefore, such a diet will benefit your weight control.


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